Yoga Sequences

Practice Ardha Matsyendrasana II as an opportunity to become the embodiment of peace and to make our practice a prayer for harmony in the world.

That most familiar of asana sequences, Surya Namaskar (Sun Salutation) is as rich in symbolic and mythic overtones as it is in physical benefits.

Meditation and mindfulness don't have to only happen sitting down. Learn how to incorporate your mindfulness in motion and your entire practice.

After making alignment adjustments in Warrior I, let go and feel the wholesome integration of your entire body.

Check out Timothy McCall MD's author page.

Check out Linda Sparrowe's author page.

Check out Marisa Guthrie's author page.

Athletes who work one set of muscles regularly may benefit from loosening up their hips with yoga.

A growing number of Americans are getting injured doing yoga—an unfortunate trend touted in news stories. Often media reports express surprise that this ancient healing discipline can actually cause harm, especially since many people take up yoga specifically to heal injuries. Yet like any form of physical activity, hatha yoga practice carries risks—especially for people who push themselves or are pushed by teachers to "achieve" a particular pose, explains Leslie Kaminoff, a New York yoga therapist and bodyworker, who regularly treats yogis with both acute and chronic injuries linked to improper practice.

Tight calves can interfere with your practice in ways you might not suspect, but frequent stretching can improve calf flexibility.

A prescription of asanas to help balance the subtle energies of the chakra system.

This forward fold restores a sense of balance by grounding the body so the mind can become tranquil.

Check out Aadil Palkhivala's author page.

Find the best prenatal yoga poses for all stages of your pregnancy.

Check out Nancy Coulter-Parker's author page.

Iyengar Yoga instructor Lisa Walford offers advice for how beginning yoga students can get started.

Strengthening your side waist muscles may not eliminate your love handles, but it will unlock your pelvis and protect your lower back.

Iyengar Yoga instructor Lisa Walford makes suggestions for how you can make Supta Baddha Konasana (Reclining Bound Angle Pose) more comfortable.

Check out Lisa Walford's author page.

Check out Lisa Walford's author page.

Check out Lisa Walford's author page.

Iyengar Yoga instructor Lisa Walford explains the strength, flexibility, and actions necessary for Pincha Mayurasana.

Check out Lisa Walford's author page.

Lisa Walford offers guidance to prep and work toward full Eka Pada Rajakapotasana.

A surprising new study finds a possible connection between abdominal strength and longevity. Here's how yoga can give you strong abs.

Barbara Benagh explores the why women are sometimes told not to invert during the menstruation cycle.

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Why you should consider swapping inversions for restorative yoga poses during your period.

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Cyndi Lee discuses is the best time of day—and year—to practice yoga.

Yoga Journal contributor Judith Lasater explains why joints crack and whether it's a good or bad thing.

Learn how to find a comfortable seated cross-legged position.

Sarah Powers offers advice for modifying neck position in Camel Pose.

Sarah Powers offers advice on how to overcome a resistance to deep breathing.

Sarah Powers explains the basics of Sun Salutations and why you should practice them regularly.

Sarah Powers advises yogis with sciatica which poses to avoid and which to favor.

Learn how your body's midline is key to balancing in Tree Pose.

Discover the art of breathing and apply it to your practice.

Tim Miller gives advice for yoga beginners on what kind of Ashtanga class to choose.

Tim Miller turns to the wisdom of Patanjali to explain how yoga prepares us for death.

Check out Tias Little's author page.

Check out Tias Little's author page.

Tim Miller offers advice for learning the chakrasana transition in Ashtanga Yoga

Tias Little offers advice for preparing for the yoga splits.

Tim Miller gives advice for practicing with a common injury, an overstretched hamstring attachment.

Tias Little gives instruction on how to come into Headstand without the help of a wall or teacher

Check out Tias Little's author page.

Tias Little offers advice for designing a practice to support recovery from a knee surgery to repair a meniscal tear.

You may have developed a curve in your back over time. But the good news is you can use yoga for slouching. It will help reinforce the natural curve in your back and improve your posture.

Tias Little offers advice for how flexible yogis can avoid injury.

Check out Cyndi Lee's author page.

Check out Cyndi Lee's author page.

If you are avoiding arm balances, bear in mind that they develop core strength, keep the bones sturdy, and sharpen mental discipline.

Check out Cyndi Lee's author page.

Check out Cyndi Lee's author page.

Check out Cyndi Lee's author page.

Cyndi Lee offers suggestions for sequencing backbends safely.

Check out Esther Myers's author page.

Esther Myers recommends finding the right teacher and atmosphere when starting yoga at an older age.

Esther Myers explains a post-abdominal surgery yoga routine.

Tips for tapping into the abdominal strength needed to come into Handstand with both legs.

Check out Stacie Stukin's author page.

Esther Myers explains how you can learn to trust your body strength in Handstand.

Heels together or apart? Squeeze the buttocks to protect my lower back—always or never? Which is correct?

Esther Myers describes integration of yoga as the process of making your practice a part of your life.

Esther Myers teaches us how to sit comfortably.

Esther Myers offers advice for specific stretches for cyclists with knee problems.

Esther Myers offers advice for managing and preventing sacroiliac pain.

Here's a primer from Sara Chambers, founder of Hugger Mugger yoga products, on the best ways to clean a yoga mat.

Develop an attitude of a dancer to explore your inner rhythm transitioning from Downward-Facing Dog Pose to Wheel Pose.

Plow Pose increases circulation, suppleness, and vitality and also prepares the body for relaxation and meditation.

This simple yet demanding pose builds courage, poise, and confidence to explore more challenging arm balances.

Check out Roger Cole's author page.

Senior teacher and scientist Roger Cole explains why you might get dizzy during yoga practice and how to prevent it.

Check out Roger Cole's author page.

Check out Roger Cole's author page.

Which poses should you practice to reverse the effects of chronic stress? Our expert Roger Cole recommends a regular restorative sequence.

Check out Barbara Benagh's author page.

Check out Roger Cole's author page.

Roger Cole offers advice for safely practicing inversions with high blood pressure.